Yoga Yogwira 11 Imathandizira Kuchiza Kupweteka Kwa Minofu

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Palibe aliyense wa ife amene sitimudziwa kupweteka kwa minofu ndi zilonda zopweteka. Kupweteka sikumaliza pachinthu chilichonse koma chotsatira cha moyo wamakono ndi zizolowezi. Dongosolo lopanikizika kwambiri komanso nthawi yogwirira ntchito zimakulitsa zovuta m'minyewa yanu, ndikupweteketsa msana, mwendo, khosi ndi zina zambiri.

Ambiri aife timanyalanyaza zowawa zam'mimba ndikupitiliza kugwira ntchito zathu za tsiku ndi tsiku. Koma, kunyalanyaza kupsinjika kwa minofu ndi kusapeza bwino kumatha kubweretsa zovuta mtsogolo monga kuchepa kochepa komanso kuuma.

Njira yothandiza kwambiri komanso yamtendere kuti muchepetse ululu wa minofu ndi Yoga! Inde, ndiye yankho lomaliza kuchotsa izi ^[1] zopweteka zopweteka zomwe zimakusowetsani inu tsiku ndi tsiku. Mchitidwe wa yoga umaphatikizapo kutambasula ndi kupumula kwa minofu, yomwe ingathandize kutulutsa kupweteka kwa minofu. Kukhwimitsa ndi kukhazikika pamtima panu ndi minofu yanu kudzera m'njira yoyenera yotambasula kumachita ngati chithandizo chakumva kupweteka kwa msana, mwendo ndi khosi.

Kuyeseza ma yoga sikungokupangitsani kuti muchotse ^[ziwiri] Minofu yopweteka komanso yotentha komanso imathandizanso kukulitsa magazi kulowa muubongo wanu ndikupanga mtendere wamumtima, akutero Dr Sharad Kulkarni, m'modzi mwa akatswiri odziwika kwambiri ku Ayurveda ku Bangalore. Chifukwa chake, werenganinso kuti mudziwe za yoga yodabwitsa komanso yothandiza yomwe ingakuthandizeni kuchotsa kupweteka kwa minofu.

Zomwe Zimayambitsa Mavuto a Minofu

Kutambasula kwambiri ndikukoka kwa mitsempha, minyewa, misempha ndi mafupa zimatha kupweteketsa phewa, khosi, mbali zamimba, miyendo ndi zina. Zomwe zimayambitsa kupweteka kwa minofu

• kusowa kwa madzi m'thupi
• kugwiritsa ntchito mankhwala ena
• minofu yowawa
• Kusagwirizana kwa electrolyte
• nyengo yovuta
• kuchita masewera olimbitsa thupi mopitirira muyeso.

Yoga Amayambitsa Mavuto A Minofu

1. Tadasana kapena mtengo wa kanjedza

Mwa kutambasula minofu, makamaka ya zala zakumapazi mpaka zala, malo a yoga amathandizira kutsitsimutsa mitsempha yanu. Kuyimilira kwa asana kumathanso kuchitidwa m'malo apamwamba ndipo ndi woyamba komanso womaliza asana ku surya namaskar. Tadasana imathandizira pakupanga ndikuthandizira mitsempha m'thupi lanu lonse ndikuchepetsa kupweteka kwanu. Kuchita pafupipafupi kumatha kulimbitsa mawondo, ntchafu, pamimba, akakolo, ndi matako, ndikupereka mpumulo ku sciatica.

Momwe mungachitire:

• Imani molunjika pansi, ndikusiyanako pang'ono pakati pa mapazi anu.
• Kwezani manja anu onse awiri, kwinaku mukupuma movutikira.
• Sungani manja anu m'mwamba ndikulumikiza zala zanu.
• Tsopano kwezani zidendene zanu ndikukhala pazala zanu.
• Yesetsani kuyimilira kwa mphindi 10, musalimbike.
• Pitirizani kupuma pang'onopang'ono komanso mozama.
• Bwererani ku malo oyambira potulutsa mpweya (kupumira mwamphamvu).

Chenjezo : Osapitirira asana. Anthu omwe akudwala mutu, osagona, komanso kuthamanga kwa magazi atha kufunsa alangizi a yoga kuti awalangize.

2. Parsvakonasana kapena lateral angle posture

Udindowu umathandiza kutambasula minofu yanu ndipo ndiwothandiza kwambiri kwa anthu omwe akumva kupweteka kwakumbuyo. Kuchita parsvakonasana kumatambasula msana wanu, mwendo ndi ntchafu, ndipo amatinso kuchiritsa kufooka kwa mafupa. Pogwiritsa ntchito kutulutsa minofu, asana amalimbikitsanso ma disc amawu. Zimathandizanso kuthetsa kusamba kwa msambo potsegula minofu yam'mimba.

Momwe mungachitire:

• Yambani pazithunzi za tadasana.
• Lonjezani chifuwa, ponyani mapewa ndikusunga khosi molunjika.
• Lembani, ndipo tengani mapazi anu akumanja kuchokera kumanzere kupita mozungulira mainchesi 4 kuti mapazi onsewa azifanana.
• Tembenuzani phazi lanu lakumanja kulowera kumanja pa madigiri makumi asanu ndi anayi, osatembenuza thupi lanu.
• Bendani bondo lamanja, ndi ntchafu yanu ikufanana ndi nthaka.
• Exhale ndipo nayo, pindani dzanja lanu lamanja ndikugwira mapazi anu akumanja.
• Tengani dzanja lanu lamanzere, kuti ma biceps anu akhudze khutu lanu lakumanzere.
• Sungani manja anu molunjika ndi dzanja lamanzere mmwamba.
• Sungani malowa masekondi 20-30, ndikupuma bwino.
• Bwererani ku malo oyamba pobweretsa dzanja lanu lamanzere kuti mukhudze ntchafu yakumanzere.
• Lembani ndi kubweretsa dzanja lanu lamanja kuti liyime molunjika.
• Tulutsani ndi kulemba miyendo yanu pamodzi.

Chenjezo : Pewani asana ngati mukudwala matenda osowa tulo kapena kuthamanga kwambiri komanso kuthamanga kwa magazi. Pankhani yamatenda a khomo lachiberekero kapena khosi, m'malo motembenuza mutu wanu, yang'anani molunjika - kutambasula khosi lanu.

3. Baddha konasana kapena wojambula wokhotakhota

Asana awa amathandizira kukhalabe ndi msana wathanzi wathanzi komanso kupumula kwa minofu. Zothandizira Baddha konasana pothana ndi kupweteka kwa minofu pokonzanso kusinthasintha kwa minofu yanu. Imachiza zovuta zilizonse zosayenda komanso kupindika kwa minofu. Asana amathandizanso potambasula ntchafu zamkati, mawondo ndi kubuula.

Momwe mungachitire:

• Khalani pansi ndi msana wokhazikika.
• Bwerani mawondo anu ndi kubweretsa mapazi anu pafupi.
• Ikani mapazi anu palimodzi, kuti the soles touch.
• Tengani mpweya wambiri, ndipo mukamatulutsa mpweya pitilizani ntchafu zanu ndi mawondo anu pansi. Chitani izi podina zigongono ntchafu zanu kapena mawondo anu.
• Pitirizani kupuma bwino ndipo pang'onopang'ono bweretsani ntchafu zanu pang'onopang'ono.
• Gwiritsani ntchito kwa mphindi 1-5.
• Bwererani ku malo oyamba potambasula miyendo yanu.

Chenjezo : Anthu omwe ali ndi vuto la kubuula amafunika kupewa asana.

4. Makarasana kapena ng'ona kaimidwe

Kutengera mawonekedwe a oyamba kumene, awa amathandizira kupumula minofu ya thupi kuti athetse kupweteka kapena kusapeza bwino. Kuchita makarasana kumatha kuthandizira kupumula msana ndipo kumawathandiza anthu omwe akudwala spondylitis. Potsitsimutsa minofu yanu, makarasana amathandizira kupweteka kwa msana ndi mawondo makamaka zovuta zilizonse zamtsempha. Makarasana ndiwothandiza kwambiri pamapwetekedwe athupi lolimbitsa thupi.

Momwe mungachitire:

• Gona pansi pamimba pako pamphasa.
• Kwezani mutu wanu ndi mapewa.
• Pindani manja anu ndi kuwaika kutsogolo, ndi zigongono zanu zikuloza.
• Gwirani chibwano chanu m'manja ndipo, ndipo sungani zigongono pafupi kuti kukakamiza kugawidwe chimodzimodzi.
• Tsekani maso anu ndikukhala ndi mpweya wabwino, kupuma ndi kutulutsa mpweya.
• Chitani izi kwa mphindi 10-15.
• Bwererani ku malo oyamba pobweretsa mapazi anu palimodzi ndikukweza chibwano chanu kuchokera m'manja.

Chenjezo : Pewani asana ngati mukuvulala msana kapena bondo.

5. Yastikasana kapena ndodo

Asana awa amathandizira kuchotsa mapewa achisanu kapena minofu yolimba mthupi lanu. Yastikasana amalimbitsa thupi lanu pochotsa kupsinjika kulikonse kwamphamvu kapena mikangano. Imachepetsa zowawa zolumikizana, pamene ikutambasula miyendo yanu yakumtunda ndi kumunsi komanso msana. Pogwiritsa ntchito asana, mutha kupumula ku minofu ya thupi lanu, makamaka m'chiuno ndi m'mimba.

Momwe mungachitire:

• Gona pansi pamphasa.
• Sungani manja anu pamwamba pamutu mwanu mukamakoketsa kwambiri ndikutambasula, limodzi ndi miyendo yanu.
• Sungani kusiyana kochepa pakati pa miyendo ndi mikono yanu.
• Sungani malowa kwa mphindi 20-25, kupitiriza kupuma nthawi zonse.
• Bwerani pamalo pomwe mudakhala ndi exhale yayitali komanso yozama ndikubwezeretsani manja anu mbali yanu.
• Bwerezani nthawi 3-5.

Chenjezo : Anthu omwe ali ndi kuthamanga kwa magazi, kyphosis, kupweteka kwa msana komanso matenda amtima sayenera kuchita izi.

6. Matsyasana kapena nsomba

Kujambula uku kumathandizira kutulutsa kovuta m'khosi ndi m'mapewa. Ndikumangokhala ndi nkhawa tsiku ndi tsiku komanso nkhawa zomwe zikukula pamapewa ndi khosi, zomwe zimakhala pakati pa zowawa, kuchita matyasana kumatha kuthana ndi ululu. Zimathandizanso kuchepetsa kupweteka kwakumbuyo.

Momwe mungachitire:

• Gona pansi pabedi panu, moyang'ana kudenga.
• Pindani mwendo wanu wakumanja, kenako ikani phazi lanu lamanja pa ntchafu yakumanzere.
• Momwemonso, pindani mwendo wanu wamanzere ndikusunga pa ntchafu yakumanja.
• Pogwiritsa ntchito zigongono zanu, kwezani ndikubweza nsana wanu.
• Pumulani korona wanu pansi ndikugwira zala zanu ndi manja anu.
• Pitirizani kupuma bwino ndikugwira malowo kwa mphindi 5-6.
• Bwerani pamalo oyambira potulutsa mpweya ndikukweza mutu wanu poyamba ndikugwetsa pansi.
• Lambulani miyendo ndi kumasuka.

Chenjezo : Anthu omwe ali ndi vuto la kuthamanga kwa magazi kapena kuthamanga, kusowa tulo ndi mutu waching'alang'ala kapena kuvulala kwambiri msana amalangizidwa kuti asamayeseze.

7. Adho mukha savasana kapena galu woyang'ana pansi

Kuchita izi asana kutambasula minofu yanu kuti mupereke mpumulo ku zowawa za minofu. Ikulitsa minofu yanu kumbuyo kwa mwendo wanu, potero ikumasula kulimba. Adho mukha savasana amathandizira kuchepetsa kupanikizika kwa mitsempha ya sciatic.

Momwe mungachitire:

• Imani pamiyendo yanu inayi, yomwe imadziwikanso kuti tebulo.
• Pepani mchiuno mwanu mukamatulutsa mpweya ndikuwongola mawondo anu.
• Manja akuyenera kukhala ogwirizana ndi mapewa anu, ndipo mapazi anu agwirizane ndi chiuno.
• Zala ayenera kuloza kunja.
• Sindikizani manja anu pansi ndikutambasula khosi lanu.
• Tembenuzani maso anu ndi Mchombo wanu ndi kukhala mu malo kwa masekondi angapo.
• Bwerani pamalo oyambirira mwa kugwada ndi kubwerera pagome.

Chenjezo : Pewani adho mukha savasana ngati mukudwala matenda a kuthamanga kwa magazi, carpal tunnel syndrome kapena phewa losokonekera.

8. Balasana kapena kaimidwe ka mwana

Kufanana ndi msinkhu wa mwana, asana amathandiza kuthetsa ululu wa ntchafu ndi msana. Balasana amatambasula msana wanu ndipo ndiwothandiza kwambiri kuchiritsa kupweteka kwa minofu ikatha. Udindowu umathandizanso kuthana ndi kupweteka kwa khosi.

Momwe mungachitire:

• Khalani pa zidendene zanu pansi, osasunthira mawondo anu palimodzi kapena padera.
• Potsitsa pamphumi panu, khalani patsogolo ndikukhudza pansi mukamatulutsa mpweya.
• Sungani manja anu akuyang'ana mmwamba komanso pambali pa thupi lanu.
• Pewani chifuwa chanu ntchafu zanu ndikugwira mphindi imodzi.
• Lembani ndipo pamene mukuchita izi, bweretsani mchombo wanu kumsana wanu.
• Exhale ndipo pamene mukutero, pewani thupi lanu lonse.
• Chitani izi kwa mpweya wa 4-12.
• Bwerani pamalo oyamba poyika manja anu pansi paphewa panu ndikukweza thupi lanu kukhala pansi, kwinaku mukupuma.

Chenjezo : Pewani balasana panthawi yapakati, ndipo ngati mukuvulala pamaondo.

9. Bhujangasana kapena mamba wa mamba

Izi ndizothandiza kwambiri kumasula zowawa zokhudzana ndi ma biceps, mapewa, kapena ma triceps. Cobra pose amathandizira kutambasula mabala olimba kapena mapewa owuma, kumtunda kwakumbuyo ndi khosi. Maimidwe amathandizira kukonza kusinthasintha kwanu kwakumbuyo.

Momwe mungachitire:

• Gona m'mimba mwako ndikusunga chipumi chako pansi, mapazi ako atakhazikika palimodzi.
• Sindikizani pansi pogwiritsa ntchito pamwamba pa mapazi anu.
• Ikani manja anu pansi pamapewa ndikusunga zigongono zanu pafupi ndi thupi lanu.
• Sungani malowa ndi mapewa anu kumbuyo ndi pansi.
• Limbikitsani kumbuyo kwanu ndikukakamiza mapazi anu pansi.
• Lembani ndi kukweza chifuwa chanu ndikuchoka pansi.
• Khalani phewa lanu kumasuka ndikupangitsa minofu yakumbuyo kugwira ntchito.
• Tulutsani mpweya ndikutsitsa pansi.
• Bwerani pamalo oyamba podzikweza nokha mothandizidwa ndi manja anu.

Chenjezo : Pewani mchitidwewu ngati mukudwala hyperthyroidism, hernia, zilonda zam'mimba kapena chifuwa cham'mimba.

10. Shavasana kapena mtembo

Chimodzi mwazinthu zopindulitsa kwambiri asana pochepetsa kupweteka kwam'mimba, kuchita izi kungathandize ndikumasula minofu ya thupi lanu. Shavasana ndiwothandiza kuthana ndi zowawa zam'mimba zomwe zimayambitsidwa chifukwa chokhala otanganidwa komanso moyo waofesi masiku ano. Mwa kugona pansi, ndikukhala ndi mpweya wabwino, maimidwewo amathandizira kupumula thupi lako ndi iyo, minofu ndikumasuka ku ululu uliwonse.

Momwe mungachitire:

• Gwiritsani mphasa kapena chinsalu pogona.
• Ndipo mugone pakatikati pa mphasa.
• Sungani msana wanu molunjika ndi phewa pambali panu.
• Khalani otambasula manja anu ndi zala zanu momasuka komanso mitengo ya kanjedza ikuyang'ana mmwamba.
• Tsekani maso anu ndikuyang'ana kupuma kwanu ndikutsitsimutsa nkhope yanu.
• Khalani pamalo amenewa kwa mphindi 15-30.

11. Setu bandha sarvangasana kapena mlatho wothandizidwa nawo

Mwa kutambasula minofu m'chifuwa, m'khosi ndi kumbuyo, asana iyi imathandizira kuthetsa ululu uliwonse. Ndizopindulitsa kwambiri mu kumasula zophatikizika . Setu bandha sarvangasana imakhudzanso ziwalo zanu zonse ndipo imagwiritsanso ntchito kupumula kwa nkhope.

Momwe mungachitire:

• Gona chagada chagada.
• Bwerani mawondo anu ndikupondaponda pansi.
• Mawondo anu ndi mawondo anu ayenera kukhala olunjika.
• Sungani manja anu akuyang'ana pansi ndipo mikono ikhale pambali panu.
• Lowetsani ndipo mukutero, kwezani msana wanu ndikutsika pansi.
• Sungani mapewa anu kuti chibwano chanu chikugwireni pachifuwa.
• Kulemera kwanu kuyenera kuthandizidwa ndi mapazi, phewa ndi mikono yanu.
• Sanjani zala zanu, kanikizani manja anu pansi ndikukweza torso yanu.
• Gwiritsani ntchitoyi kwa mphindi 1, pumirani pang'onopang'ono komanso mwakathithi.
• Tulutsani ndikugona pansi, ndikubwerera pamalo oyamba.

Chenjezo : Anthu omwe avulala khosi, ndipo mavuto ammbuyo ayenera kupewa izi. Pewani panthawi yoyembekezera.

Ubwino Wabwino 20 Wa Yoga Pa Thanzi Lanu

* Dr. Sharad Kulkarni ndi m'modzi mwa akatswiri odziwika bwino ku Ayurveda ku Bangalore. Wakhala wokamba nkhani wamphamvu pa zamankhwala ku India konse. Adalandira 'BEST YOUNG RESEARCHER AYURVEDA SURGERY' ndi RULA Awards mu Novembala 2018. Dr. Kulkarni ndi m'modzi mwa Madokotala aang'ono kwambiri ku Ayurveda, omwe adayitanidwa kuti akayankhule pa Ayurveda ku London.

1. [1]Cramer, H., Lauche, R., Hohmann, C., Lüdtke, R., Haller, H., Michalsen, A., ... & Dobos, G. (2013). Kuyesedwa kosasinthika kuyerekeza yoga ndi zolimbitsa thupi zapakhomo zopweteka kwapakhosi. Magazini azachipatala a zowawa, 29 (3), 216-223.
2. [ziwiri]Sherman, K. J., Cherkin, D. C., Erro, J., Miglioretti, D. L., & Deyo, R. A. (2005). Kuyerekeza yoga, kuchita masewera olimbitsa thupi, ndi buku lodzisamalira lokha kupweteka kwakanthawi kochepa: kuyesedwa kosasinthika, kolamulidwa. Zolengeza zamankhwala amkati, 143 (12), 849-856.

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